Shelves at the nutrition store are packed edge-to-edge with supplements. Even in the protein section, there are several different kinds of proteins with names that give no hint as to their use and effectiveness. If you’re looking for the best protein for weight loss, the choices can be overwhelming.
Don’t be intimidated – every kind of protein can help you rebuild muscle following exercise, and many proteins are perfect for weight loss. However, you’ll have a distinct advantage if you know how each protein is made and intended to be used.
Whey is the liquid that remains following the processes of curdling and straining cow’s milk. It’s incredibly rich in amino acids, and humans can digest and absorb it efficiently.
It’s one of the most common isolated and concentrated protein supplements available for regular consumption. The low cost of whey protein makes it ideal for fitness enthusiasts who are just learning about nutrition and protein supplementation for weight loss. Pre and post-exercise, it helps rebuild muscle with moderate efficiency.
Casein is a family of phosphoproteins found in mammal milk, especially in cow’s milk. It’s what gives milk most of its white color. Nutritionists isolate casein heating milk and exposing it to acid.
Casein molecules can form gel-like globules that clot in the stomach and slowly feed nutrients to the body. The slow release makes it ideal for workout recovery, a process that lasts for many hours following exercise. It’s one of the best protein types for weight loss thanks to its slow release of nutrients.
Soybeans create a lower volume of protein per unit, but it is one of few alternatives for vegetarians who want to improve their health and exercise recovery.
It releases nutrition into the blood quickly, so it’s not recommended for keeping the body in an anabolic state. It is, however, effective as a snack and protein supplement pre or post-workout or throughout the day. If you need high protein for weight loss while you maintain your vegetarian diet, it’s tough to beat soy protein.
Before protein powder was affordable and readily available, fitness enthusiasts relied heavily on egg albumin to sustain their recovery and growth. It comes from egg whites, and you’ll find it most often in a container is ready-to-cook form.
Like soy protein, it’s perfect for recovery intermittently throughout the day or just before and after workouts, but it won’t do much to help you if you take it just before bedtime.
The combination of casein and whey protein isolates is known in the fitness community as milk protein. They are the two main sources of protein in cow’s milk.
Since milk protein combines slow and fast-absorbing protein types, it’s not a terribly effective way to intake protein. Use milk protein only if you find keeping track of your protein intake problematic. For those looking for the right types of protein for weight loss, avoid milk protein, but use casein and whey protein separately for astounding results.
This muscle-builder is the product of hydrolysis, the cleavage of chemical bonds through the addition of water. Hydrolysis creates protein hydrolysate, which allows for more rapid absorption of amino acids thanks to the breakdown of proteins into easily digestible chunks.
It is the most effective way to receive protein, but also carries the highest price tag. Athletes prize this protein for its ability to minimize recovery time and maximize muscle gain. Even at such a high price, many would argue that it is bar-none the best protein for weight loss available on the modern supplement market.